How to Break in New Shoes During a Long Run

A properly fitted pair of running shoes requires a minimal break-in period. However, if you have delicate feet or a structural imbalance, it's best to slowly get used to your new pair. Gradually breaking in new running shoes helps avoid injuries like blisters and foot pain. Choose running shoes that match your own running gait, whether it's a neutral pronation, underpronation or overpronation.

Instructions

    • 1

      Check the shoes for fit. Running shoes should feel comfortable yet snug. If they are too tight, too loose or simply uncomfortable, consider going to a running specialty store and getting fitted for a different pair.

    • 2

      Lace up your new running shoes. Do some stretching exercises to prepare for a long run.

    • 3

      Start walking for about three minutes to warm up and then progress slowly to a jog. Feel the flex and fit of the shoe. It should be snug, cushioned and protective.

    • 4

      Gradually increase pace until you are running at your normal speed. Stop running and adjust the lacing of the shoe if you feel any discomfort or pain.

    • 5

      Alternate long runs between your old running shoes and the new pair. This helps ease the transition from the old pair to the new. It also allows you to compare the two shoe models.